UTIs Aren’t Normal—Here’s How to Prevent Them
What is a UTI?
A urinary tract infection (UTI) occurs when bacteria enter the urinary tract (urethra, bladder, or kidneys). UTIs are common and often related to bladder habits, hydration, and pelvic health.
Daily habits that help prevent UTIs
Hydration
Drink enough fluids so your urine is pale yellow
Water helps flush bacteria out of the bladder
Limit excessive caffeine and alcohol if they worsen urgency or irritation
Healthy bladder habits
Don’t “just in case” pee — wait for a normal urge
Avoid holding urine for long periods
Fully relax when urinating; don’t strain or rush
Empty your bladder before bed if nighttime UTIs are an issue
Bathroom hygiene
Wipe front to back
Avoid harsh soaps or cleansing products near the urethra
Urinate soon after bowel movements if you tend toward constipation
Sexual health tips
Urinate before and after sex
Gently rinse the vulva after intercourse
Avoid switching from anal to vaginal sex without cleaning or changing condoms
Clean sex toys thoroughly between uses
Clothing & hygiene
Wear breathable cotton underwear
Avoid tight, non-breathable clothing for long periods
Change out of sweaty clothes promptly
Constipation matters
Constipation can increase bladder pressure and UTI risk
Support regular bowel movements with:
Fiber
Hydration
Gentle movement
Pelvic floor health
Pelvic floor tension can make it hard to fully empty the bladder
Shallow breathing, constant abdominal gripping, or stress may contribute
Gentle breathing and pelvic floor relaxation can help support bladder emptying
Supplements (ask your provider first)
Some people may benefit from:
D-mannose
Cranberry supplements (not juice)
Probiotics
These are not right for everyone and should be discussed with a healthcare provider.
When to see a healthcare provider
Contact your provider if you have:
Burning or pain with urination
Frequent urgency with little output
Blood in urine
Fever, back pain, or nausea
Recurrent UTIs (2+ in 6 months or 3+ in a year)
Important reminder
Frequent UTIs are not your fault. Prevention focuses on bladder habits, hydration, pelvic health, and individualized medical care.
